Question By: Elbow pain can be a frustrating and debilitating condition that affects people from all walks of life. Whether it's caused by repetitive strain, overuse, or injury, finding relief is essential for maintaining an active and pain-free lifestyle. While some cases may require medical intervention, there are several exercises and stretches that can provide significant relief for non-surgical elbow pain. In this blog, we will explore some of the recommended exercises and stretches to help alleviate discomfort and promote healing.
Forearm Pronation and Supination:
Pronation and supination exercises target the muscles responsible for rotating the forearm. This movement aids in reducing tension on the elbow tendons and ligaments. Here's how to perform this exercise:
Sit with your forearm supported on a table or your thigh, palm facing up.
Hold a lightweight dumbbell or a similar object in your hand.
Slowly rotate your forearm outward (supination) and then inward (pronation).
Repeat this movement 10-15 times for 2-3 sets, gradually increasing the weight as you progress.
Elbow Stretches:
Stretching exercises can help relieve tightness and improve flexibility in the muscles surrounding the elbow joint. Consider incorporating the following stretches into your routine:
Triceps Stretch:
Stand or sit upright, reach one arm overhead, and bend it so that your hand reaches towards the opposite shoulder blade. Use your other hand to gently pull the elbow back, feeling a stretch in the triceps muscle.
Wrist Flexor Stretch:
Extend your affected arm straight in front of you with your palm facing up. Use your other hand to apply gentle pressure to the fingers and pull them downwards, feeling a stretch in the wrist and forearm.
Wrist Extensor Stretch:
Extend your affected arm straight in front of you with your palm facing down. Use your other hand to apply gentle pressure to the fingers and pull them upwards, feeling a stretch in the top of the wrist and forearm.
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